New exercises :) Why you should include them? Dynamic movements! With „dynamic“ in this case not the grip rotation is meant, but rather the fact you can pull weights while actually moving your back.

This is not only a very natural way to train, it’s also one of the few exercises that engage both your upper and lower back. Last but not least, the stretch in the lats in unbeatable :) Btw, in the first version we played around with the A90 Resistance Band to get even more variation. #angles90#owntheweight#cablework#jointinjuryprevention #musclegrowth

What’s your favourite exercise for hamstrings? 🤔
For me Lying Hamstring Curls has definitely got to be up there as one of my favourite exercises as they seem to work really well for me for hamstring growth & development. When doing this exercise I really like to control the exercise especially focusing on the contraction at the top of the rep as well as focusing on the negative as well so I can feel constant stress & time under tension being placed on the muscle throughout the exercise.

Also, quick tip whilst doing this exercise is to drive your hips in to the pad & keep them locked in as this is going to help prevent you raising your glutes off the pad which we don’t want as the glutes will then get activated a lot more when our main focus is to Isolate the hamstrings only & place all the stress in that area.

London Baby!
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I would probably choose a rural vacation over a city vacation every time, but there is something about the walkability of a city that’s alluring to me. And even better and ancient city full of stairs! London is not an antihero city but every city I visit I seek out every observation tower that you can climb because for me this is the best view of the city much like hiking to the top of a mountain
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Long story short I just want to see the world and experience all kinds of cultures, people, and places because the world we live in is truly amazing 🌎 💗

Same person, same pose, same angle and ok maybe different leggings! 😆 These photos are 2 years apart, give or take a couple of months.
If you want to build your glutes, you can totally do it! I remember when I first started going to the gym I would tell people that I wanted to get a bigger bum and I was told "you can't, the only way to do that is through surgery". I knew they were wrong, and now I've proven they were wrong.

How though? I would say it's simple but it really isn't. You have to put in the work. You have to be EATING. The glutes are like any other muscle which requires the fuel to grow. The other is overloading the muscle. Cardio won't do it, but weights will. Adding more weight over time will be so be beneficial to growing your peach. Hip thrusts are one of the best exercises because it forces your glutes directly to work, and oh you feel it! Eventually incorporate a resistance band which makes it harder, as it forces you to drive out your legs and you feel the burn at the sides of your glutes also. You might look like you're practicing your sex moves but do it for the bum ❤️ #girlswholift #fitness #fitnessmotivation #gluteprogress#glutebuilding#resistancebandsworkout#hipthrusts #musclegrowth #gainingweightiscool#weightgain #gym #progress #progressphoto #motivation

Follow @asthetics_nation
Credit @nattyknowledge
BIG SQUAT TIPS👇

There are two things to remember about the bar placement and feet pressure during your squat.
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1. The bar should be over the center of your feet throughout the entire lift.

This helps you keep your balance and utilize your quads more.

I recommend filming yourself from the side to see where it is currently at.
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2. The pressure at the feet should be evenly distributed.

A tip I like to use is the "tripod." You want to basically create a tripod with your feet (a very stable stance) by driving your heels and pressing down with your big toe and small toe simultaneously.

#progressiveoverload is the ability to do more over time & how you build muscle
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It doesn’t matter if your goal is #fatloss or #musclegrowth you load the same way. When aiming for fat loss your body is in a degenerative state so you need to stimulate muscle growth so you’re happy with the end result. You can build muscle when aiming for fat loss but nothing of any significance. You’ll need to be in a calorie surplus for that. -
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Typically we all look to just lift more #weight & not realize there are other variables to being able to do more. Simply just trying to lift heavier & heavier won’t get you very far. -
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Yes lifting more weight is a major variable, but don’t forget that when in fat loss your body weight is dropping. So even if you’re lifting the same weight but you weigh less the load has increased. The trap is when you go into a grow phase & your body weight is increasing but what your lifting doesn’t meaning the load is decreasing. This is where lifting more weight is of greater importance. -
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The other variable which is often neglected is how many reps you’re lifting for. Increasing the reps over time for the same weight lifted is also increasing the load. Working between strength training (<8 reps) & hypertrophy (8-12 reps) all stimulate muscle growth so we don’t need to get fixated on whether it’s 8 or 12 reps but use the whole range. -
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Best approach to improving load over time is to pick a weight & work through the rep range over the course of a few weeks then drop the reps back down & increase the weight. Repeat. Don’t forget if both reps & weight are stagnating but your body weight is decreasing then you are still progressively overloading. -
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It’s not about how much you lift (sorry bro) it’s how much you lift in conjunction to your body weight & that your improving across a number of variables. -
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www.abhealthandfitness.com
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-#load#blowyourload#overload#howmuchyouliftbro#lifting#weighttraining#strengthtraining #hypertrophy #muscle #gym #exercise #reps #physique #training #pt #personaltrainer #onlinecoach #trainlikeabeast#abootypt#puttingthepersonalinpersonaltraining#abhealthandfitness#elitefitnessessex

📌Stuck with your fitness journey? Download my free ebook on how to build more muscle the most effective way. Link is in my bio!‼️ 1️⃣Weight lifting belts

Until you learn perfect squatting technique and get to the higer weights, I would not recommend using it. For many it encourages bomb diving the squat and rounding the spine as the elasticity of the belt can help you lift more weight.

2️⃣Straps

Very useful for heavy deadlifts as it helps you hold on to the bar. If you need to use straps on other exercises, you are probably using excessive weights or your form is not correct.

3️⃣Knee wraps

Elasticity of knee wraps can significantly increase your squat or deadlift performance (10-20%). Since it does not increase the activation of the muscles, its not recommended for hypertrophy. Should be reserved only for powerlifters.

4️⃣Weightlifting shoes

Can help if you have a limited ankle mobility and problems with your lower back. It increases knee stress wile it decreases spinal and hip stress.

Don’t mind a cheeky family selfie in the elevator. Checked the lighting and it seemed to be working too.
#flexfriday

DID YOU KNOW........ 60 percent of your body’s muscle is in your butt and thighs!!!! Whatttttt?!?!?!?! Crazy I know 😃🤣🍗👀🍑✅ -
These exercises will strengthen, tighten, and tone your butt, thighs, quads, hamstrings, calves, and more, to help you engage the muscle groups, tone your booty and work your lower-half, hard! -
Everyone knows that basic squats can make your booty B-U-R-N. -
The problem: No matter how many reps you crank out, this move will only work your glutes from one angle. To achieve the best possible results in the least amount of time, you're better off mixing things up. For instance, there are countless squat variations and alternatives that, when performed together, could put the basic squat out of business. (You're welcome.)
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Here are my fav top 14!!!!!!!!!!
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It’s important to remember that there are many factors that go into building muscle mass, apart from the workouts you perform. Diet, genetics, metabolic rate, hormone levels, body type, and even your individual muscle fiber composition all contribute. No one workout plan is effective or appropriate for everyone.
At @my.fitness.evolution we help you design a plan to build muscle safely and effectively. We are trained professionals and can tailor the workouts to fit your goals and lifestyle! Just ask me how to start training with our online app and personalised programs we devise just for you and your goals!!!

Rest ✨ .
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Rest is imperative to allow your muscles to reconstruct and your mind to re balance. Make sure you have your rest days 👌🏼👌🏼

Today it’s all about individual progress.
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Before I start, I’ll give a little context.
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The client I’m going to talk about is on a massing plan, this means they are gaining muscle.
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They train 4 times per week.
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They completed their first “intro” phase which was 8 weeks long.
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They are now onto phase 2.
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They complete an upper body session (heavy), lower body session (heavy), upper body session (moderately heavy), lower body session (moderately heavy).
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The initial reason they reached out was they wanted to gain muscle with as little fat.
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This is something a lot of guys want.
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I believe you can gain muscle with minimal fat accumulation and you will need to accept you won’t look shredded during the process.
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Their food started low, roughly 2,300 calories per training day.
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They’ve been crept up over the past 8 weeks.
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And now,
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They are now on 2,700.
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This has allowed steady weight gain to make sure the weight increase is from muscle not accumulated fat.
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Their starting weight was 58.7kg.
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They now weigh 62kg.
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Now, remember you want to gain roughly 1% of your weight each month when on a massing plan.
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He’s meticulous to the plan.
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Makes the right sacrifices when needed but still has a healthy social life.
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Bit of a jet setter too as he has been away for 2 weeks on separate trips, out of routine but still progressed.
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His job can be stressful and due to long days he trains in the morning and doesn’t return home till late.
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His communication with me is frequent therefore, no guess work.
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At this rate he will look a different person come the end of the year #epic.
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The reason I’ve explained the above is I’m sure there are a lot of people who tell themselves,
. “I’m too busy to commit to training”
. “I’ve got events coming up, I’ll wait till they finish”
. “My days are really long, there is no way I’ll be able to achieve my dream physique”
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Well, Ali has shown that’s not the case.
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He’s proving if you really want something.
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Hire a coach who makes you accountable.
.
.
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For all 1-1 online coaching enquires go to the link in my bio to book a FREE call.

check out our blog link in bio
Comment 🖤
Follow @fitnationplus
Like❤️
Comment
Share📩
check out our blog
link in bio
Repost @nattyknowledge
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There are two things to remember about the bar placement and feet pressure during your squat.
-
1. The bar should be over the center of your feet throughout the entire lift.

This helps you keep your balance and utilize your quads more.

I recommend filming yourself from the side to see where it is currently at.
-
2. The pressure at the feet should be evenly distributed.

A tip I like to use is the "tripod." You want to basically create a tripod with your feet (a very stable stance) by driving your heels and pressing down with your big toe and small toe simultaneously.

This will help you keep your balance and exert the most power.
-
If you want to help me make more posts, support my posts on Patreon! www.patreon.com/nattyknowledge (Link in Bio)
-
#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor#nattyknowledge #bodybuilding #naturalbodybuilding #squats #lefday #quads #hamstrings #calves #asstograss

Day 53: a new cosy fleece and a bit of upper body for us! Did we sit around all day? Yes. Did we still get to the gym at 6? Yes. Did we get a good hour workout in? Yes. Nothing has to be long, just gotta get there!

BUILDING MUSCLE MASS: MORE WEIGHT OR MORE REPS? @my.fitness.evolution @my.fitness.evolution -
👩🏻‍💻So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. -
👀This doesn’t mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success. -
Here’s why. -
🏋🏽‍♂️Lifting heavy weights builds muscle, but constantly upping the weight exhausts the body. The nervous system must also adjust to the new fiber activation in the muscles. Lifting lighter weights with more reps gives the muscle tissue and nervous system a chance to recover while also building endurance. -
🧘🏻‍♀️If you follow the same fitness program over a period of time, you will eventually hit the dreaded “plateau.” When your mind and body have adapted to the routine, it is no longer challenging and you stop making progress. Changing things up gives your body and nervous system the kick in the pants they need to start progressing again. -
✅Eventually, you’ll hit a point where you can’t lift any more weight, or can’t lift the weight long enough to be effective. This can cause your form to break down, putting you at greater risk for injury. Switching to high rep/low weight for a time will allow you to continue making progress, concentrate on your form, and build up endurance so you can hit those heavy weights again. -
✔️These workout change-ups should be planned and strategic, such as every other workout, every other week, or on a 6-8 week rotation. An unstructured, uneven approach will lead to uneven results. -
💥It’s important to remember that there are many factors that go into building muscle mass, apart from the workouts you perform. Diet, genetics, metabolic rate, hormone levels, body type, and even your individual muscle fiber composition all contribute. No one workout plan is effective or appropriate for everyone. -
⭐️At @my.fitness.evolution we design a plan to build muscle safely and effectively. We are trained professionals and tailor the workouts to fit your goals and lifestyle. Any questions please DM me!

WANT A KILLER COMBINATION FOR SIZE & STRENGTH?⁣
⁣
LINK IN BIO!
⁣
One of Arnold’s early books, he spoke in depth about the training of his mentor, the late Reg Park, who won Mr Universe 3x in the 1950s and 60s. Back then, he popularised the 5x5 method and developed a strong, thick foundation in his physique from predominantly low to moderate rep ranges.⁣
⁣
Once he built this foundation, he began to incorporate sets of 10 into the mix, and this is when his physique really took off. He had the raw thickness you can only get from heavy training, but also the ‘pumped’ look that completes the physique.⁣
⁣
This is how we love to train – a mix of heavy work in the 4-8 rep range, and lighter work in the 8-15 rep range. There’s two ways I like to set it out. 1) Including a variety of rep ranges in each workout (starting heavy, finishing light), and 2) Splitting your week into ‘heavy’ and ‘light’ days.⁣
⁣
Both work great, and we tend to alternate between the two. Whichever you choose, the key is being progressive throughout the range of rep ranges.⁣
⁣
To see examples of how we set this out, along with an example upper body workout using one of the methods, click the link in the BIO.

Right supplements can absolutely take your health and fitness to the next level.
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✅10%OFF + 10% Loyalty Credit for new customers with code MAH6763
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Right supplements can absolutely take your health and fitness to the next level.
🌿iHerb.com - The best vitamins and supplements for your Lifestyle! / World's best value for natural products!
✅10%OFF + 10% Loyalty Credit for new customers with code MAH6763
✅5%OFF + 10% Loyalty Credit for returning customers with code MAH6763
✅Brands Of The Week Sale - Extra Up to 15%OFF!
🚛Free shipping on $40+($20+ to USA)
https://www.iherb.com/?rcode=MAH6763

A bicep tear is a painful injury that never completely heals and will leave you with rather distorted looking bicep.
_
How do you avoid this?
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Use good form on all exercises to avoid excessive wear and tear on the tendon.

💫PATIENCE💫
Let’s be realistic here! You want drop two jean sizes in one day! You won’t lose fifty pounds in one month! You’re going to binge every now and then! You will go a day or two without working out! Your size will fluctuate here and there! You’re going to try new techniques, and they’re not going to work❗️
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You’re a human being, you’re going to fail! BUT nothing GREAT is ever accomplished without a few obstacles❗️
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Just keep going, be proud and never give up 👌💯👌
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#fitnessgirl #fitness #fitspiration #fitnessmotivation #fitspo #gym #gymlife #trainingday #training #girlswholift #dedication #weighttraining #musclegrowth #determination #nevergiveup #focus #patience#beproud#bestrong#followtrain#followforfollowback#loveyourself 💕

Bulking 🐽When bulking it can sometimes be difficult to get enough food down you to get into a calorie surplus, which is essential for muscle growth.
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👨🏼‍🔧 This is particularly true for people who have a an active job and are bleeding calories throughout the day.
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💪🏼 A shake can be a great way to get those calories up, whack all of the ingredients below into a blender in the right quantities and you will have a 1100 calorie shake:
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🍼 1 scoop whey protein.
🍌 125g banana.
🥣 50g porridge oats.
🥜 40g peanut butter.
🥛 500ml full fat milk.
🍯 30g honey.
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The results =
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✔️ Calories = 1100
✔️ Protein = 59g
✔️ Carbs = 116g
✔️ Fat = 46g

Credit @bodysculptorben
________

Share, you might just help a someone out, and don't forget to TAG those friends of yours who need to see this :) Also share your thought below in the comment section.

🔥 FULL BODY CIRCUIT 🔥
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Burn baby burn... 🔥🔥 like, save, and comment to support your girl! I even accept feedback or requests!
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Have you ever been stuck at home because you had no ride to the gym??? Or it’s snowing.. or you’re on a budget, but want to get a work out in? Have no fear *que Superman song* KRISEL IS HEREEEE 😌 here’s a few work outs that will trigger the whole body. ♥️ ENJOY 😘
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Do as many reps as possible for each work out for 2 min then repeat the whole work out one time
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1️⃣ Tricep Kickbacks- 10 Reps

2️⃣ Tricep Dips- 10 Reps

3️⃣ Mountain Climbers- 20 reps

4️⃣ Plank Jacks- 20 Reps

5️⃣ Wide Push Ups- 10 Reps

6️⃣Narrow Push Ups- 10 Reps

7️⃣ Jumping Lunges- 10 Reps

8️⃣ Burpees- 10 Reps

9️⃣ Squats- 10 Reps
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Took part of this idea from Google. There really shouldn’t be any excuse to not work your body a little bit 😉
‼️ Follow, like, save, and share ‼️ Thank you so much for the support guys 😃😍 #fullbodyworkout #circuittraining #fitness #health #musclegrowth #learning#growing#building #strength

Right supplements can absolutely take your health and fitness to the next level.
🌿iHerb.com - The best vitamins and supplements for your Lifestyle! / World's best value for natural products!
✅10%OFF + 10% Loyalty Credit for new customers with code MAH6763
✅5%OFF + 10% Loyalty Credit for returning customers with code MAH6763
✅Brands Of The Week Sale - Extra Up to 15%OFF!
🚛Free shipping on $40+($20+ to USA)
https://www.iherb.com/?rcode=MAH6763

Following on from my last deadlifting post @nattyknowledge A huge part of training is to learn what works for you. There are many people that are using the wrong technique because they learn the "general form" and follow it.
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When it comes to the deadlift, the set-up is very dependant on your body proportions. The classic deadlift set-up is the first picture, hips at neutral height with your back at a 45 degree angle. -
However, if your torso and legs are not proportionate, you need to adjust your set-up according to your own body proportions. -
If you are someone that is very tall, don't have your hips high just because that is what you see other people do.
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Hope this helps guys 🙏🏻
#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #deadlift #backday #pullday#cobraback #squat #bench #powerlifting